The Importance of Sleep in Weight Loss

Did you know that sleep plays an important role in obesity and weight loss?

In the absence of sufficient sleep, your stomach produces and releases a hormone called ghrelin. Ghrelin is known as the “hunger” hormone, and for good reason. It is the hormone responsible for sending messages of hunger to the brain, thereby increasing your food intake and body fat storage.

Perhaps even more interestingly, when you lack essential rest, your body produces less of the hormone, leptin. Leptin is the hormone that offers a counterbalance, communicating fullness or satiety to the brain. Maintaining a healthy weight can certainly become difficult without the proper balance of both ghrelin and leptin [1, 4].

This is why getting enough sleep is important.

Getting enough sleep means at least 7 to 8 hours of quality rest at night, as a sleep-deprived body disrupts hormone balance promoting unhealthy eating patterns and contributing to weight gain [1]. 

Additionally, sleep deprivation has been associated with increased pain perception, stress, and anxiety, amongst other effects. As stated in the journal of Nature and Science of Sleep regarding the short- and long-term health consequences of inadequate sleep, “In otherwise healthy adults, short-term consequences of sleep disruption include increased stress responsivity, somatic pain, reduced quality of life, emotional distress and mood disorders, and cognitive, memory, and performance deficits” [2].

The result of unresolved emotional disturbance?

Stress eating, which often includes high-sugar and high-fat cravings and overeating as individuals lose track of their appetite. This unfortunate cascade of events also affects the body by gradually slowing the metabolism thereby causing a conservation of energy and storage of fat in the body in response [3].

So how can you improve your sleep hygiene toward more successful weight loss?

• Create a relaxing bedtime routine, such as taking a warm bath, reading a book, or listening to calming music.

• Create a dark, quiet, and calm sleep environment.

• Reduce or avoid caffeine and alcohol, especially before bedtime.

• Create a routine of going to bed on time and waking up on a reasonable schedule.

• Exercise at least 30 minutes during daylight hours.

• Turn off your lights and avoid using your cell phone before bed.

• Drink a small amount of warm caffeine-free tea with chamomile before bed.

• Speak with a doctor or specialist for regular issues with insomnia or waking up in the middle of the night.

Ultimately, while getting enough rest is an important part of a healthy weight loss plan, it is equally important to speak with a healthcare provider when considering a new weight loss plan. At FountainGLP, we specialize in the latest weight loss treatments available online. Start an online consultation today for expanded weight loss treatment options.

References: 

1. Cleveland Clinic. (2022). Ghrelin. https://my.clevelandclinic.org/health/body/22804-ghrelin. 

2. Medic, G., Wille, M., & Hemels, M. E. (2017). Short- and long-term health consequences of sleep disruption. Nature and science of sleep, 9, 151–161. https://doi.org/10.2147/NSS.S134864. 

3. Cleveland Clinic. (2020). How stress can make you eat more - or not at all. https://health.clevelandclinic.org/how-stress-can-make-you-eat-more-or-not-at-all/ 

4. Yeung, A.Y., Tadi, P. (2023). Physiology, obesity neurohormonal appetite and satiety control. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK555906/.